~Slimming Step 1: Set realistic goals~

I have a friend who asked me to write about slimming as she is trying to lose weight.

I did some reading up and thought that it must start with good planning first.

If you have realistic, well-planned weight-loss goals, they will keep you focused and motivated. They provide a plan for you slowly transition into your healthy lifestyle.

How to set your weight-loss goals?

You must remember not to set unrealistic and overly aggressive weight-loss goals, e.g. losing 5 kg per week.This kind of unrealistic goals are difficult, if not impossible, to meet. And if no matter what you do, you cannot seem to reach your goal, you will feel demoralized and will end up giving up on your dieting plans.

1. Customize your goals.

• Set goals that are within your capabilities and your limitations.
• Things to consider: Your personal fitness level, health concerns, available time and motivation.
• Start with small and achievable goals.

2. What range is realistic?

• Healthy weight loss usually occurs slowly and steadily.
• In general, plan to lose around 0.5 to 1 kilogram per week.
• To do this, you need to burn 500 to 1,000 calories more than you consume each day.

3. Write down your goals.

• Write down everything and go through all the details.
• How will you fit “30 minutes exercise per day” into your schedule?
• What kind of exercise do you want to do?
• What snacks can you cut out each day?
• Make sure your goals are measurable, e.g. do skipping for 30 minutes everyday, halve the serving of rice for every meal.
• Then track your progress to see if you're meeting your goals.

4. Short term goals vs long term goals.

• Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul.
• E.g. Short term goal: Exercise half an hour per day.
• Long term goal: Lose 4 kg in a month.

5. Pick a start date.

• Timing is crucial, often making the difference between success and failure.
• Choose a date that is away from project deadlines, or when there is no big event happening in your life, e.g. moving house.

6. Plan for setbacks.

• Identifying possible situations that will spoil your dieting plans, e.g a big holiday meal or office party
• Think of ways to overcome them and help you stay on course or get back on course.

7. Review your goals each week.

• Did you successfully meet your goals last week?
• Think about what worked and what did not.
• Make plans for how you will reach your goals both today and during the course of the week.
• Readjust your goals if you realise that you have difficulty achieving them. It means that you have set unrealistic goals in the first place.